Hutto Independent School District



NUTRITION- THE KEY TO SUCCESSOne major challenge, in your quest for maximum physical development, lies in your ability to supply your body with adequate levels of nutrients. Your intake of nutrients is needed by your body for practice, workouts, competition, and recovery. The foods you eat supply your body with the nutrients you need to be able to withstand the demands of your daily life and training program. The science of nutrition is just that, a science. The following information has been compiled to give you the basic nutritional standards of today’s knowledge base. The goal of this information is to educate you with the basic principles of nutrition and then help you implement this information into your daily diet.BASELINE NUTRITIONAL HABITSThe following six (6) personal habits must become part of your daily lifestyle. It is imperative that you develop these habits (actions) and implement them on a daily basis. Your friend here is consistency.Always eat at least five (5) meals per day. At each meal your caloric intake should equal 1 part fat, 2 parts protein, 3 parts carbohydrate. At meals only eat enough food (calories) to meet your energy requirements for the next 3 – 4 ?hours. Never try to lose weight only try to increase lean weight and decrease fat weight. Drink 8 – 12 glasses of water each day. Remember – no one is perfect, if you mess up, get back on track and try not to make it a habit. Why eating at least 5 (5) meals important?It will speed up your metabolism,It helps you become leaner. It will build muscle faster.It will increase your energy for workouts.It will help you get all the nutrients you need for everyday.MISTAKES.... Skipping meals Lifting on an empty stomach Eating fried foods- saturated fats = a non lean body.Not eating until you feel hungry- eat every 3 hours.Not knowing the importance of timing your meals throughout the day. (30 min, 2 hours after workouts)Not staying properly hydrated. Carry around a gallon of water.CARBOHYDRATESCarbohydrates are one of the most important ingredients in an athlete’s diet. Carbohydrates supply the energy you need for workouts, nerve transmissions, and muscular contractions. There are two types of carbohydrates: low glycemic and high glycemic. Consume most of your carbs during breakfast, during lunch, pre work out, and post work out. (Try to stay away from carbohydrates after 7 pm,-by this time your body is ready for bed)TYPES OF CARBSLow Glycemic Carbs: Provides the body with a long-lasting source of energy, great for pre work out mealsHigh Glycemic Carbs: Absorbed into the blood very rapidly, what is left over is stored in the body as fat. Avoid before training and competitions since they may cause a rapid depletion in blood sugar levels. This will slow down your metabolism. However, HGC is good when it is essential to quickly increase blood sugar levels for the purpose of re-stocking muscle energy levels. Consumption of these foods after a competition/ training may help recovery by restoring used energy levels.Empty Carbs: The following foods, although carbs, are not the best habitual choices for athletic performance. Athletes concerned about body composition need to eliminate these foods from their diet. Loaded with fat. Examples: biscuits, doughnuts, coffee cake, cinnamon rolls, croissants, chips, onion rings, fried potatoes, vegetables in cooked butter, canned fruit, sugary fruit juices.VEGGIES ARE A GREAT SOURCE OF CARBOHYDRATES. THE GREENER THE BETTER**NOT ENOUGH ENERGY= NOT ENOUGH CARBS**TIMING OF CARBOHYDRATE INTAKEOnce you have developed the habits of eating the right types of foods your next step is to ingest food at the best possible time during the day. With regard to carbohydrates, it is critical that you consume adequate quantities before, and after exercise. This scheduling of carbohydrate intake will enhance your ability to do work in your workout, keep your energy stores high during your workout and maximize your replenishment of energy nutrients post workout. This progression can only enhance your development and recovery from one workout to the next.PRE WORK-OUT CARBSFrom a mental stand point it has been demonstrated that your perception of fatigue directly parallels the decline in muscle glycogen stores. Thus, to maintain high levels of motivation, you need high levels of carbs in your diet. To enhance your carb levels you should ingest carbs before exercise, and after exercise (during if possible). The most important time for you to consume carbohydrates is before exercise. If you come into a workout with a low level of energy stores you will never be able to catch up during your workout. Your workout will be sub-optimal and you will not be getting the most from your efforts. Following is the recommended amount of carbs to ingest before you train. This amount of carbohydrates is part of the total number of calories you need relative to your body weight goal and activity level requirements.Pre – Workout Carbohydrates100 grams (400 calories) – 3 hours prior to training Wake Up at 5:00 am – eat and go back to sleep if you need to.POST WORK-OUT CARBSThe rule of thumb here is to drink (8 oz) of a liquid complex that has complex carbs, glucose and fructose immediately after exercise. Your body’s ability to synthesize glycogen is highest during the first hour post exercise. You should always try to overestimate your need for carbohydrate in your diet because over a period of time small daily deficiencies can build – up to a point of progressive exhaustion of glycogen stores. In addition, the extra carbohydrates in your diet will reduce your use of muscle protein for energy and thus allow the protein in your system to repair and build muscle tissue. Remember this number of carbohydrates post exercise is part of your daily total.Post – Workout Carbohydrates 225 grams (900 calories) – within an hour after trainingGENERAL RULES FOR CARBOHYDRATE INTAKETake 8 oz of liquid carbohydrates, glucose and fructose immediately after exercise Use Carbohydrate / Exercise Needs table to determine your carbohydrate needs Eat carbohydrates in small meals throughout the day. Eat carbohydrates with a low glycemic index. Use glycogen repletion drinks high in glucose polymers with small amounts of fructose. Habitually take 100 grams of a carbohydrate drink 3 hours before exercise. Drink a 5 – 10% carbohydrate rehydration drink at a rate of 1 quart per hour of exercise. PROTEINProtein is very important to strength and power athletes. Protein helps with tissue growth and tissue maintenance. Of your total daily caloric intake, all the calories you eat in a day, 15% of those calories should consist of protein. To give you an idea on how important you protein nutrition is, research has shown that 98% of the molecules of the human body are completely replaced each year. Bits and pieces of all your structures are constantly being replaced with new proteins. In six months your blood, enzymes and structures of your genes are all completely replaced. Your body of today was built from what you have eaten over the last six months.BEST SOURCES OF PROTEINThe ranking order, Protein Equivalency Ratio (PER), of protein sources are;100%Whey Protein (lactalbumin) & Egg White Protein (egg albumin)80%Fish and Meats75%Casein and soy<50%Plant FoodsTHE BEST SOURCES OF PROTEIN AND CARBOHYDRATEProtein and carbohydrates in your diet are critical for rebuilding muscle, bone, tendons, after hard and strenuous work-outs. Carbohydrates are critical because they maximize your energy stores and spare the protein in your diet. The importance here is that you will have high levels of energy and allow your body to use protein for rebuilding instead of energy.Over 20% Protein Over 70% CarbohydrateUnder 20% FatUnder 5% FatSoy Beans Lima BeansBrown RiceWild RiceSplit PeasBlacked Eyed PeasWhole BarleyWhole CornKidney BeansLentilsWhole BuckwheatPearl MilletPeasBlack BeansWhole WheatWhole RyeLow Glycemic Index FoodsHigh Glycemic Index FoodsGood for pre-work out (1.5 – 2 hours)Good for post-work out (30 mins after)Whole Grain/ Wheat BreadWhite Bread/Honey Wheat BreadWhole Grain/ Wheat BagelWhite Bread/Honey Wheat BagelBran MuffinWafflesWhole Wheat PastaShredded Wheat Cereal Whole Grain/ Wheat TortillasFlour Tortillas2% MilkEnergy Bars Yogurt (Low Fat)Sports Drinks (Gatorade)BananaOrange JuiceSpinachWhite RiceBrown RiceLow Fat Chocolate MilkBroccoliTraditional PastaSweet PotatoBaked PotatoAppleWatermelonOrangeCornflakesPineappleRice CakesYou don’t need to over indulge in carbohydrates at night because their purpose is to replenish energy stores. It only takes a small amount of carbohydrates to restore your needs. Any excess is stored as fat. HOW MUCH PROTEINIt is important to remember an athlete’s goal is to increase lean body weight. The techniques used to increase lean body weight include weight training and conditioning exercises. By training and increasing the stress place on your muscular system you will see an increase in your size, strength and power. To maximize the training effect you need to supply your body with needed building blocks (protein). The following charts estimates the number of grams of protein you need per day relative to the emphasis in your training program (strength versus endurance).DAILY PROTEIN REQUIREMENTS FOR ATHLETESSPORT TYPE REQUIREMENTSBODY WEIGHT (LBS)STRENGTHSPEEDENDURANCE88 80685611010085701321201028415414011998176160136112198180153126220200170146242220187154264240204168286260221182308280238196330300255210DANGERS OF EXCESSIVE PROTEIN CONSUMPTIONBe careful to avoid excess protein intake because too much protein can hinder your performance. In summary, as your body breaks down protein in your diet, excess protein causes an increase in amino acids in your blood. With excess amino acids in your blood they are converted into carbon dioxide and water plus highly toxic ammonia. Your body will work to protect itself by turning the ammonia into urea that is excreted by the kidneys. If you exceed the capacity of your kidneys to excrete ammonia you will overload your kidneys and poison your blood. It is extremely important to maintain high levels of hydration by drinking 10-12 glasses of water each day.DAILY PROTEIN REQUIREMENT EXAMPLEFor the 198 pound athlete with a strength dominant training program, the chart above indicates a protein requirement of 180 grams (720 calories) of protein per day. For our example of a 200 pound athlete you need to calculate protein needs by determining how many grams of protein per additional pound over 198. This number equals approximately .8 grams per pound. Since our example athlete is 2 pounds over 198 pounds we multiply 2 x 0.8. This gives us 1.6 extra grams of protein for our athlete, 182 grams per day.HIGH FIBER FOODSFor the competitive athlete fiber is essential to help reduce body fat and to stabilize blood sugar. The following list gives you the best common sources of fiber you can work to include in your diet.GRAINS VEGETABLESFRUITSShredded WheatPeasRaisinsPuffed WheatPeanutsBananasGrape NutsSteamed VeggiesPearsRye BreadMixed SaladBlackberriesSweet CornBroccoliRaspberriesWheat BreadCauliflowerOrangesPopcornCarrotsPeachesTHE UGLY ON FAT IN YOUR DIETThe total amount of fat in your diet should be in the 15-20% range of the total calories in your diet. Thus if your diet is 5,000 calories you should only digest 750-1,000 calories from fat sources. This amount equals 83-111 grams of fat (total fat calories / .9). For the competitive athlete as certain level of fat is needed to keep you healthy and help you adapt to the rigors of a high intensity training program. But, as with anything, too much of a good thing ends up being detrimental. Three factors that adversely affect performance, for an over fat athlete, are reduced speed of movement, increased energy cost of exercise and ability to cool one’s body.AVOID THOSE FAST FOOD FAT CALORIESPlease review the following list of fast food choices and their fast food alternative. It is critical for you to reduce the amount of fat in your diet whenever possible. Fat is needed in your diet but should be limited to food selections that contain less than 15-20% of their calories from fat whenever possible. A fast and simple way to determine the level of fat in the foods you eat is greater than 15-20% of the total calories you should question whether you need to eat it or not.YOU ARE WHAT YOU EAT The following list of foods is highly recommended. Your goal is to make these foods “your choice” whenever you eat. As with any new habit that you are trying to develop, you must give yourself time and mentally think about making better choice of food.FOOD TO INCREASE MUSCLE MASS & LOSE FATFOODS TO EATFOODS TO AVOIDBREADS & CEREALSWhole Wheat BreadsRefined BeansWhole Wheat CerealsFiber Free BreadWhole Grain PastaFiber Free CerealsBrown or Wild RiceFiber Free GrainsPlain PopcornFiber Free PastasLentilsSweet Potatoes / YamsBeansFATSCanola OilOlive OilFRUITSApplesOrangesGrapesCantaloupeBananas (not pre-workout)MEATSBroiled Lean MeatsOil Packed FishBroiled Lean FishLuncheon MeatsEgg WhitesProcessed MeatsBroiled Lean Poultry Lean ShellfishSmoked Fish & MeatsEgg YolksDairySkim MilkAll Cheese not listedYogurt (non/ low fat)Cottage Cheese (nonfat)Ricotta (nonfat)Mozzarella (nonfat)VEGETABLESEat all you can eat- the greener the better, but add a variety of colorsMISCELLANEOUS Non- Fatty Homemade SoupNon Diet CokeDiet ColaAlcoholNutritional SupplementsFiltered Water (8-10 cups)HYDRATIONFirst, water is a nutrient transporting agent. Following a workout, water will quickly transport nutrients from your meals to the parts of the body that need them the most. Second, water keeps your body temperate at a normal level. If you do not hydrate properly your body temperature will rise, which will slowly cause your body to shut down. It is very important that athletes track their pre and post weight following workouts, so that they know how much water they need to replenish. Hydration is one of the most important parts of your diet!! Water is vital to your survival and recovery process. Drink 1/2 liter, two bottles, of water for every pound lost during workouts. Remember that 70% of your body consists of water. Stay properly hydrated!WEIGHT MANAGEMENTHOW TO DETERMINE YOUR DAILY CALORIC NEEDS A simple but effect way to help you determine your basal metabolic rate (BMR) is to first determine your current body weight and multiply this number by a factor of 11 – 14. If you weigh 225 pounds your BMR would indicate a daily caloric need of 2,475 – 3, 150. This amount of calories, in your diet, is necessary to maintain your body weight if you are not currently training. To determine your caloric needs if you are currently training is done by using your current body weight and multiplying this number by the activity level that best represents your current training volume and intensity. With this number you can then determine your caloric needs by factoring in your current body weight and current level of physical activity. This formula we use is; (Total body weight x Activity Factor) = Daily Caloric Needs. ACTIVITY LEVEL FACTOR ACTIVITY LEVEL FACTOR BMR 11 – 14 LOW 13 – 16 MODERATE 17 – 20 HIGH 21 – 24 As an example, if your body weight is 200 pounds and you are in our training mode you would multiply your body weight by the activity factor (18-22). This would give you a daily caloric need of 3,600 to 4,400 calories to maintain your current body weight. This number is meant only as a guide and is not an absolute. The actual number of calories you need is dependent on your current lean body weight, type of training program you are engaged in (endurance vs. strength), individual metabolic differences and level of stress in your life. You should monitor your daily body weight to help you determine if you are getting the appropriate nutrition. If you are losing weight and you do not want to lose weight, you should increase your caloric intake approximately 2 calories per pound of your current body weight. Conversely, if you are gaining weight and you do not want to gain weight then you should reduce your caloric intake approximately 2 calories per pound of your current body weight. PERCENTAGE OF CARBS, PROTEINS, AND FAT IN DIET A balance diet that includes a variety of foods from all the major food groups is critical for you and your needs for energy in your workouts and building blocks for restoration. You need to ensure that you are ingesting all the nutrients you need from a variety of foods. The total number of calories you eat each day should approach 70% from carbohydrates, 15% from proteins, and 15% from fat. In our example of the 200 pound athlete, this individual would need to consume 2,700 – 3,300 calories (675 - 825 grams) from carbohydrate sources. The numbers for protein are 540 - 660 calories (135 – 165 grams) from protein sources. The total amount of fat would equal 540-660 calories (60 –73 grams). IF YOUR GOAL IS TO ADD LEAN WEIGHT As a rule of thumb you should add 2 calories to your diet for every pound of your current body weight. As an example, if you weigh 200 pounds, you should increase your caloric intake by 400 calories over your activity metabolic needs. These extra 400 calories should come from quality protein and complex carbohydrate sources. In addition, these calories should be spread throughout the day. At five meals per day this equals an additional 80 calories per meal. IF YOUR GOAL IS TO LOSE FAT WEIGHT In this scenario, you should follow the same pattern above except you should reduce your caloric intake 2 calories per pound of body weight. The calories you eliminate in your diet should come from fat – not protein. Again, never skip meals and equally distribute the total number of calories you are omitting in your diet over the course of five meals per day. IF YOUR GOAL IS TO MAINTAIN WEIGHT AND INCREASE LEAN BODY WEIGHT In this case you should use your activity level metabolic caloric need value and equally distribute these calories over the course of five meals per day. You should try to remember that the total calories you eat at any one meal should be just enough calories to meet your energy demands of the activities you will be taking part in before your next meal. With all the above situations it is very important that you train with intensity, focus, and consistency. Training is the stimulus for your development. Nutrition represents the raw materials you need to help you train and recover from your workouts.HEALTHY WEIGHT MANAGEMENTJUICE: Apple, cranberry, cranapple, grape, pineapple, and apricot have more calories than grapefruit, orange, and tomato juice. To increase the calories in frozen OJ, add less H20FRUIT: Bananas, pineapples, raisins, dates, dried apricots, and other dried fruits have more calories than watery fruits such as grapefruit, plums, and peaches.MILK: To boost the calorie value of milk, add ? cup powdered milk to one cup of regular milk. You can also add malt powder, Ovaltine, Carnation Instant Breakfast, Nestle’s Quik.HOT CEREAL: By using milk to cook cereal, instead of water, you’ll add more calories. Lots of mix-ins, such as powdered milk, margarine, peanut butter, walnuts, and wheat germs.COLD CEREAL: Choose dense cereals (not flaked or puffed), such as granola, muesli, grape nuts, and wheat chex. Top with raisins, bananas, and other fruits.TOAST: Spread with generous amounts of peanut butter, margarine, and jam.SANDWICHES: Select hearty, dense breads (as opposed to fluffy types), such as sprouted wheat, honey bran, rye and pumpernickel- the thinner the better! Stuff with PB & Jelly or Tuna.MEATS: Go lean with meat. You can boost the calorie value of lean meat, chicken or fish by sautéing them in olive oil, as well as adding bread crumb toppings.SOUPS: Hearty Lentil, split pea, minestrone and barley soups have more calories than brothy chicken and beef types. Make canned soups more substantial by adding evaporating milk.BEANS: Red, black, white, pinto, chili with beans, limas, and other dried beans are not only high in calories but also excellent sources of protein and carbs.VEGETABLES: Peas, corn, carrots, winter squash, and beets have more calories than green beans, broccoli, summer squash, and other watery vegetables. Add grated cheese and almondsSALADS: Add cottage cheese, garbanzo beans, guacamole, sun flower seeds, assorted vegetables, chopped walnuts, raisins, tuna fish, lean meat, croutons with low fat dressings or oil.POTATO: Add generous amounts of butter and extra powdered milk to mashed potatoes. Use sour cream and gravy sparingly. DESSERTS: Try oatmeal raisin cookies, Fig Newtons, rice pudding, chocolate pudding, fruit, pumpkin pie, blueberry muffins, born bread with honey, banana bread, but eat sparingly.SNACKS: A substantial afternoon or evening snack is an excellent way to boost your caloric intake. Some healthy snack choices include: fruit yogurt, bran muffins, cheese and crackers, mixed nuts, English muffins, bagels, milk shakes, instant breakfast, fruit, and sandwichesHIGH CALORIE SNACKS400 Calorie SnacksLarge whole wheat bagel w/2 Tbs. peanut butterHomemade Trail Mix 1 cup dry cereal, ? cup granola, 20 nuts1 pack Nature Valley Granola Bars, 1 fruit & 2-2% string cheeseQuaker Oatmeal Square & 12 oz 2% milkPeanut butter & banana sandwich on wheat bread (2 Tbs. PB)1 yogurt with ? cup granola, ? cup fruit & 15 nuts600 Calorie SnacksLarge whole wheat bagel with 3-4 slices ham, 2 slices 2% cheese & 1 serving wheat crackers or pretzels20 oz low-fat chocolate milk & peanut butter sandwich on wheat bread (1 Tbs. PB)300 calorie energy bar, 1 banana & 16 oz 2% milk20 oz Smoothie King Smoothie with protein & 250-300 calorie energy barPeanut butter and jelly sandwich on wheat bread (2 Tbs. PB & 2 Tbs. jelly), 1 bag baked lays & 1 fruit2 cups cereal w/2% milk, sprinkle 3 Tbs. almonds in cereal & 1 yogurt or 2% string cheese800 Calorie Snacks2 cups high calorie cereal (~200 calories/ serving) w/2% milk & 1 banana & 2 pieces wheat toast w/1 Tbs. peanut butter on eachHomemade Shake2 cups 2% milk, 1 Yoplait Thick & Creamy vanilla yogurt, 1 scoop ice cream, 1-2 Tbs. peanut butter3 Egg whole wheat waffles w/1 Tbs. peanut butter on each, 1 fruit & 16 oz low-fat chocolate milk1 whole wheat bagel w/ 2 Tbs. cream cheese, 1 pack Nature Valley granola bars & 16 oz low-fat chocolate milk High calorie energy bar (250-350 calories),16 oz low-fat chocolate milk w/1 scoop whey protein mixed in & 1 banana2 Whole grain Hot Pockets, 1 individual bag reduced-fat Sun Chips & 16 oz 2% or low-fat chocolate milk1000 Calorie Snacks1 whole wheat bagel w/ 2 Tbs. peanut butter, 1 cup high calorie cereal & 1 cup granola w/ 2% milkHigh calorie energy bar (250-350 calories), 1 individual bottle (20 oz) 2% milk, 1 pack peanut butter crackers & a banana2 Yoplait Whips or Thick & Creamy yogurts w/1 cup granola mix in,2 pieces whole wheat toast w/1 Tbs. peanut butter on each & 16 oz 2% milk2 Quaker Oatmeal Squares, 1 individual bottle (20 oz) low-fat chocolate milk &? cup nutsSubway 12” sandwich w/meat, cheese, sauce, & veggies, 1 bag Sun Chips, 1 bag apples & 1 individual bottle juice or 2% milk2 peanut butter & jelly sandwiches on wheat bread (2 Tbs. PB & 2 jelly on each), 16 oz 2% milk & 1 banana or chewy granola barTips for adding “quality” calories to food…-Add 2 spoons peanut butter to things like toast, bagels, waffles, oatmeal, crackers, shakes, etc.-Add granola to cereal, trail mix, yogurt, oatmeal, ice cream-Add avocado to salads, sandwiches, wraps, chips, crackers, dips-Eat sandwiches on wheat buns, subs, or bagels instead of on bread or a thin wrap-Choose high calorie cereals, energy bars, granola bars, yogurts, etc.-Cook vegetables and meat in Extra Virgin Olive Oil-Make shakes with high calorie shake powder & add things like peanut butter, honey, chocolate syrup, some ice -cream, etc to it-Add nuts to cereal, granola, trail mix, oatmeal, yogurt, parfaits, ice cream, salads & eat plain-Drink 2% milk, low-fat chocolate milk and/or some juice with meals and snacks-Eat a snack (as mentioned above) right before you go to bed, 7 days a weekSHOPPING LISTPROTEINCARBOHYDRATESVEGETABLES Chicken BreastSweet PotatoBroccoli Turkey BreastBaked PotatoCauliflower Lean Chicken Deli MeatBrown RiceGreen Beans Lean Roast Beef Deli MeatWild RiceGreen Peas Lean Turkey/Chicken Hot DogWhole Wheat PastaGreen/Red Peppers Lean Ham Deli MeatWhole Wheat BreadMushrooms Salmon-can or freshWhole Wheat BunsTomato Chicken-can in waterBlack BeansCarrot Tuna-can in waterRed BeansCelery HalibutWhite BeansCabbage CrabRefried BeansCucumber ShrimpBaked BeansZucchini LobsterStrawberries/BlueberriesOnion VenisonMelonLettuce Flank SteakApple/PearAsparagus Ground Turkey BreastOrange/GrapefruitSpinach Ground Chicken BreastBananaCollard Greens Top Round or Sirloin SteakPeach/PlumArtichoke Egg Whites/Egg Substitutes Grapes-Red or GreenKidney Beans Low-fat Cottage CheeseFat-free Yogurt Mixed Vegetables Low-fat Peanut ButterWhole Wheat Spaghetti Low-fat/Fat-free CheeseWhite/Brown RiceSNACKS Whole Wheat WafflesPretzels CONDIMENTSEnglish MuffinsBaked Tortilla Chips Fat-free MayonnaiseRaisin BranBaked Lays MustardTotal/WheatiesAll Fruit KetchupPancakesFat-free Yogurt w/fruit SalsaWheat BreadLow fat Cottage Cheese Fat-free/Low-fat Sour CreamItalian Bread MargarineDESSERTS Butter Substitutes:DRINKSJello Molly McButterGallon of Water each dayAngel Food Cake Promise Ultra Light2%, Low Fat or Skim MilkOatmeal Raisin Cookie Benacol LightCrystal Light- Sugar freeChocolate Pudding Take ControlOrange Juice w/ CalciumSherbert Miracle Whip LightDiet SodaFrozen Yogurt ................
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